People may jog mainly to lose weight, to relieve stress or to improve cardiovascular health. Another sound reason to take up a regular jogging program is to enhance both the form and the function of your legs. Whether you seek improved muscle tone, better quickness or more raw power, you can go about this in proven ways.
Hill Repeats for Power
Step 1
Locate a hill approximately 100 meters long with a steep, even grade.
Step 2
Warm up with 10 minutes of easy jogging on flat ground. Be sure you are wearing a good pair of running shoes.
Step 3
Run from the bottom to the top of the hill at 90-percent effort.
Step 4
Jog slowly to the bottom of the hill.
Step 5
Repeat seven to nine times, depending on your fitness level.
Step 6
Jog slowly on level ground for 10 minutes to cool down.
Downhill Sprints for Speed
Step 1
Locate a very gentle downhill approximately 100 meters long on a smooth, grassy surface.
Step 2
Warm up with 10 minutes of easy jogging on flat ground.
Step 3
Run from the top of the hill to the bottom, accelerating from about 5K pace to 95 percent of top speed.
Step 4
Jog very slowly back up the hill.
Step 5
Repeat seven to nine times, depending on your fitness level.
Step 6
Jog slowly on level ground for 10 minutes to cool down.
Distance Runs for Muscle Tone
Step 1
Measure a 5- to 10-mile course on a road or trail, depending on your capabilities.
Step 2
Jog the first mile of the course at 70 percent of maximum effort to warm up.
Step 3
Jog the remainder of the course. With the exception of the last mile, jog at 80- to 85-percent effort to promote fat burning.
Step 4
Jog the last mile of the course at 70-percent effort.
Tips and Warnings
- Always stretch your calf, hamstrings and quadriceps muscles either before or after your workout.
- Clear any intense exercise regimen with your physician before you start.
Things You'll Need
- Running shoes
- Steep incline (dirt or paved road)
- Gentle downhill on grass
- Road or trail-running course
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